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Too much volume?

I can´t really figure out how much volume is optimal

Martoron
Martoron g Martin Maciol
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2019
Posted

Hey Scott,

Can you rate my workout? I have always the same problem creating a routine and it´s volume. There are many different infos on Youtube and my local gym isn´t providing any useful infos either.

I need to say that I really like to workout 5 days a week, from monday till friday because it´s a very good way to start the day.

So here is my plan, it´s a push,pull,legs / upper,lower body hybrid

Monday Push (Chest, Shoulders, Tirceps)

Bench Press (Barbell) 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

Incline Bench Press (Dumbell) 3x8

Cable Crossover 3x8

Chest Press (Machine) 3x8

Overhead Press (T-Bar) 3x8

Lateral Raise (Cable) 3x8

Skullcrusher (Barbell) 3x8

Superset with Cable Crunch 3x12 and Triceps Extension (Cable) 3x8

 

Tuesday Legs

Deadlift 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

Superset with Bulgarian Split Squat 3x12 and Barbell Hip Thrusts 3x8

Leg Extension (Machine) 3x20

Seated Leg Curl 3x20

Superset with an ab exercise 3x12 and a calf exercise 3x12

another ab exercise

 

Wendnesday Pull (Back, Biceps)

Assisted Pull Ups 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with less weigth)

T- Bar Row 3x8

Superset with Lat Pulldown 3x8 and Face Pulls 3x12

Reverse Fly (Cable) 3x8

Seated Row (Machine) 3x8

Superset with Bicep Curl (Barbell) 3x8 and Drag Curl (Barbell) 3x8

Incline Curl (Dumbell) 3x8

 

Thursday Lower Body

Box Squats 2x6 (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

Superset with Romanian Deadlift 3x8 and Kettlebell Swings 3x12

Walking Lunges 3x12

Back extension 3x12

Superset with an ab Exercise 3x12 and a calf exercise 3x12

another ab exercise 3x12

 

Friday Upper Body

Overhead Press (Barbell) 2x6  (week 2 3x6, week 3 4x6, week 4 2x6 with more weigth)

Reverse Lat Pulldown 3x8

Bench Press Barbell Close Grip 2x10

Superset with Seated Wide Grip Row (Cable) 3x8 and Lateral Raises (Dumbell) 3x8

Superset with Chest Fly (Cable) 2x20 and Face Pulls 2x12

Superset with Skullcrusher (Dumbell) 3x8 and Biceps Curl (Dumbell) 3x8

An ab exercise 3x12

 

That´s it. I hope you can help me so I finally have a benchmark.

I really enjoy your content and I wish you even more sucess!

muscular strength
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